Thursday, April 28, 2016

Lift, Coaching

Back squat: 1 at 135, 165, 185, 205, 215, 225, 235lb
Clean and jerk: 1 at 115, 135, 155, 170, 180, 185lb
Power clean and jerk: 1 at 165, 175, 185, 195lb
2 clean to 1 jerk: 3 at 178lb
Front squat: 1 at 135, 165, 180, 195, 205lb

2.5 hour practice

Wednesday, April 27, 2016

Sprints

Warmup/plyos
4x1x150m (20.0, 20.5, 21.3, 20.9)
4x1x100m (13.4, 13.6, 13.8, 13.4)
4x1x50m (7.1, 7.1, 7.0, 6.9)
Angry Dave Abs

Tuesday, April 26, 2016

Lift, Coaching

Front squat: 1 at 40, 62, 70, 80, 90, 95kg
Snatch: 1 at 40, 50, 55, 60, 65, 70, 75; 3x2 at 70kg
Snatch pull: 5x3 at 79kg
Back squat: 1 at 70, 80, 90, 95, 100, 105; 2-2-3 at 99kg
Good morning: 3x5 at 45kg

2 hour practice

Monday, April 25, 2016

Sprints

Warmup/plyos
2x10 wall knee switches
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)

4x1x30yd (4.0, 3.9, 3.8, 3.8)
4x1x40yd (5.1, 5.1, 5.1, 5.0)
4x1x70yd (8.2, 8.2, 8.2, 8.2)

Marine abs

Sunday, April 24, 2016

Coaching, Shuttles

1 hour practice followed by a scrimmage against local club players. Then, did:

8x6x25yd on the 1:30 all reps under 0:30

Saturday, April 23, 2016

Lift

Back squat: 1 at 135, 165, 185, 205, 220, 235, 245lb
Snatch: 1 at 95, 115, 135, 145, 155, 162.5, 166lb
Clean and jerk: 1 at 135, 155, 175, 190lb
Front squat: 1 at 135, 155, 175, 190, 200; 3x3 at 178lb
Pullups: 8

Thursday, April 21, 2016

Sprints, Coaching

4x1x150m (21.2, 20.4, 20.6, 21.5)
4x1x100m (13.3, 13.3, 13.4, 13.4)
4x1x50m (6.9, 6.7, 6.9, 7.1)
Angry Dave Abs

90min practice

Wednesday, April 20, 2016

Lift

Back squat: 1 at 40, 50, 60, 70, 80, 90, 95, 100, 105kg
High hang snatch: 5x2 at 65kg
2 power clean to 1 power jerk: 5 at 85kg

3 rounds for time:
10 kettlebell swings 32kg
10 kettlebell military press per arm 14kg
Finished in 3:30

Tuesday, April 19, 2016

Lift, Coaching

Front squat: 1 at 60, 70, 80, 89, 94kg
Snatch: 1 at 60, 65, 69, 72; 3x2 at 67kg
Snatch pull: 4x3 at 76kg
Back squat: 1 at 60, 73, 82, 90, 95, 100, 105; 3x3 at 95kg

Film session followed by a short practice

Monday, April 18, 2016

Sprints

Warmup/plyos
2x10 wall knee switches
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)

4x1x30yd (4.0, 4.0, 4.0, 4.0)
4x1x40yd (5.0, 5.1, 5.1, 5.2)
4x1x70yd (8.5, 8.6, 8.6, 8.6)

Sunday, April 17, 2016

Lift

Front squat: 1 at 135, 155, 175, 185, 195, 205lb
Snatch: 2x1 at 95, 115, 135lb
Power clean: 2 at 135, 145, 155; 5x2 at 165lb
Push press: 3x5 at 135lb
Back squat: 1 at 135, 155, 175, 195, 215, 225; 3x3 at 185lb

Nice to hear that the team, even without me and the other coaches, was able to win out at the Colonial College Conference Championship. They joke that they're 17-0 without me. Gotta remind them that there's still work to do.

Saturday, April 16, 2016

Colonial College Conference Championships - Day 1

4-0 with a pool play sweep and quarterfinals win. Accomplished my coaching goal of spreading out PT and winning as a team while continuing to build towards consistency.

Thursday, April 14, 2016

Lift, Sprints, Coaching

Front squat: 1 at 88, 110, 154, 174, 184lb
Clean and jerk: 1 at 110, 130, 154, 169, 184, 192lb
2 power clean to 1 jerk: 1 at 154, 165, 175lb
Clean pull: 4x3 at 198lb

4x1x150m (21.6, 21.6, 21.6, 21.3)
4x1x100m(13.6, 13.7, 13.7, 13.9)
4x1x50m (7.1, 7.1, 7.1, 7.1)

2 hour practice, final tune-up before conferences

Wednesday, April 13, 2016

Lift, Shuttles

Muscle snatch: 3x3 at 88lb
Mid hang snatch: 5x2 at 128lb
Power clean and jerk: 5x1 at 165lb
Front squat: 1 at 135, 155, 178, 190; 3x2 at 165lb

8x6x25yd on the 2:00 all reps under 0:30